(A) 3 x 7/13 Front/Back Squat @ 60% 1 RM Front Squat
NOTE: Complete 7 Front Squats @ 60% of recent 1RM Front Squat, rack the bar, reset and complete 13 Back Squats @ (same weight). Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok.
We had a taste of these last week for 2 sets. This week is the beginning of the new phase, so Buckle Up for 3
(B) 5min AMRAP
5 x Pullups
5 x Hang Power Clean: 43/35/30
5 x Push Press or Jerk
2min RECOVERY
Then repeat the above triplet. Hit the exact number of reps you completed as fast as you can. Aim to beat 5min.
A) Rxd @ 61kg
ReplyDeleteB) Rxd @ 35kg
Rnd 1 4 rounds + 3 reps
Rnd 2 matched in 4:38
Popeye arms again, to go with sea legs after endurance squat sets. Happy days....
A) 87 Rx
ReplyDeleteB) 5+5 , second round in 4:38
A) @33... Feeling it now
ReplyDeleteB) scaled 25kg/orange band pullups
4+10
Round 2 in 4:50
Very clever way to make me work really hard. :)
A) 75
ReplyDeleteB) 8+1, then 5:15 (with 15 burpee penalty) RXD
A) 48
ReplyDeleteB) 3 +3 Rxd, then 4:50
A) 46.5kg (off a 77kg Front Squat)
ReplyDeleteB) 5+5 and 5+10, changed strategy on 2nd AMRAP and did better.
Started this day with the 5 x 1 Power snatches, working on speed. Was super fast and really happy with them (@ 60% - 39kg).
ReplyDeleteThen over head squats 2 x 3 with bottom 3 sec pause. Although recommended weight was same as snatch, too light. Went up to 45kg with no issues. Wrist hurts but that is about it.
A) 60kg. The first 7 front squats are ok ... but the minute we hit the back squats .... about 5 in and i start dying ... quickly. It's hard work!
B) 6 even ..... and then second lot, blew out to 7:10, at 5 mins was 4 rounds 10 reps in.... and wanted to give up. Didn't ... but had to kick the inner voice out of my head....damn estrogen.
A) 64kg *2 SETS ONLY, my body wasn't up for the 3rd. still recovering from the sickness. my legs were like jelly n the barbell just got too much for me :(
ReplyDeleteFinished with 50 hollow rock not for time